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Gluten Free | Dairy Free | Sugar Free | Paleo | Clean Eating
Gluten Free | Dairy Free | Sugar Free
Paleo | Clean Eating
Free | Dairy Free | Sugar Free | Paleo | Clean Eating Breakfast Snack Lunch Snack





Orange Strawberry

Hummus (1 tbsp) Carrots and Celery

Pear and Spinach Salad



Pumpkin seeds

Blueberry Raspberry

Banana Peanut Butter Bites

Mango Avocado Chicken Salad



Hard boiled eggs

Peach Raspberry Watermelon

Trail Mix

Leftover Soup


Blackberry Blueberry Plum

Kale Chips

Strawberry and Spinach Salad

Apple Cinnamon Chips

Banana Raspberry


Hummus (1tbsp) Bell Pepper


Hard boiled eggs

Taco Salad

Lime Pear Apple

Pumpkin Seeds

BLT lettuce wrap

Apples and Peanut Butter

Cantaloupe Pineapple


Banana Mango


Tuna with Avocado

Trail Mix


Chicken Stir-fry

Butternut Squash Soup

Chicken and


Turkey Bacon and Veggie Omelet

Artichoke and Rice

Avocado Topped Hamburger

Baked Salmon and Sweet Potato

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Day 1:

Day 5:
Day 5:



1 banana



½ cup raspberries



½ orange

Day 2:

Day 6:


cup blueberries

1 lime


cup raspberries

½ pear



½ apple

Day 3:

Day 7:



½ cup cantaloupe


cup raspberries

½ cup pineapple


cup watermelon

1 banana ½ mango

Day 4:


cup blackberries


cup blueberries



Tips and Tricks If you want to take your smoothie to the next level, add a handful of spinach to each smoothie. If the smoothie seems too thick, add a little water or coconut water to it. (Usually ½ cup or less.) To keep fruit from going bad, you can either buy it frozen, or put it in a ziplock and save it in the freezer. Don’t forget to remove stems first! Instead of buying large melons, or cutting up pineapple, (this can be difficult!) you can buy pre-cut fruit in your grocery store.

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General Tips

General Tips Recipes   •   •   • •   You can eat an unlimited


You can eat an unlimited amount of fruit and veggies. Measure out the amount of peanut butter and hummus before you start eating! It’s easy to eat several hundred calories without realizing it if you eat straight out of the container. Try to find raw unsalted nuts for your trail mix, and unsalted pumpkin seeds. Salt makes your body retain fluids, so you’ll end up holding more water weight than you should. If your food tastes bland, you can buy Mrs. Dash seasoning sodium/ salt free and this will add a little flavor.

Apple Cinnamon Chips 1-2 apples (honey crisp) -Slice apples thinly (horizontally) -Place on baking sheet, sprinkle cinnamon on apples -Bake one hour at 200 F, flip and bake until desired crispness.

Kale Chips -Remove leaves from stems and tear into bite size pieces -Drizzle with olive oil (1 tbsp per bunch of kale) and seasoned salt (1 tsp per bunch of kale) -Cook at 350 degrees for 10-15 minutes or until crisp, but not burnt.

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BLT Lettuce Wraps -bacon or turkey bacon -tomato slices -butter lettuce -chicken strips (optional) Pear

BLT Lettuce Wraps -bacon or turkey bacon -tomato slices -butter lettuce -chicken strips (optional)

Pear and Spinach Salad -one sliced pear -spinach (as much as you desire) -raw nuts (I prefer walnuts) -gluten free vinaigrette

Strawberry Spinach Salad -five sliced strawberries -spinach (as much as you desire) -raw nuts (I prefer walnuts) -gluten free vinaigrette

Chicken Salad -lettuce -1-2 cups of chicken -1 mango, peeled and diced -1 avocado, diced (To season chicken:) -1/2 teaspoon chili powder -1/2 teaspoon cumin -salt and pepper to taste

Tuna with Avocado -tuna -seasoning of choice -avocado Blend tuna, seasoning, and mash up avocado in place of mayonnaise. Eat plain, stuffed in bell pepper, or between cucumber slices.

Taco Salad -diced tomatoes -diced avocado -ground beef or sliced chicken -salsa -lettuce

Tip: If you are taking lunch to work, save time by cooking meat the night before, or designate a day of the week, (most choose Sunday) to prepare all meet for to go meals.

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Chicken Stir Fry -1 head of broccoli -1 bell pepper -1/4 onion -1/2 cup walnuts

Chicken Stir Fry -1 head of broccoli -1 bell pepper -1/4 onion -1/2 cup walnuts -1 clove garlic, crushed -3-4 tbsp Tamari and gluten free sauce

Cook chicken in pan on medium heat. Add cut veggies, coconut oil, and sauces, stir and cover. Stir every few minutes until veggies are bright in color, and soften.

Avocado Topping for Burgers -1 avocado -juice of ¼ a lemon -dash of salt -1/2 cup sundried tomatoes (optional)

Mash up into a guacamole like mixture and place on top of burgers. (Omit cheese and buns on burgers.)

Veggie Omelet -1 cup veggies -3 eggs -dash of almond milk (optional)

Cook 1 cup of your favorite veggies in a pan with vegetable oil. Once cooked, place to the side. Mix three eggs (almond milk optional) and cook on one side. Flip omelet and add veggies.

Asparagus -asparagus -clove of garlic -lemon juice -salt and pepper

Prepare asparagus, melt coconut oil in baking pan, then coat asparagus with oil, before adding garlic powder, salt, pepper, and lemon juice. Bake in oven at 350 degrees for 8-10 minutes.

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Butternut Squash Soup -1 large butternut squash, peeled and cubed -1 green apple, sliced -1 small yellow onion, chopped -2 carrots, chopped -3 tbsp olive oil -2 tsp cinnamon -1 ½ tsp salt -1 tsp chili powder -2 tbsp coconut oil -3 cups chicken broth

Heat oven to 400 degrees F. In a large bowl combine squash, olive oil, 1 tsp cinnamon, ½ tsp salt, and ½ tsp cumin. Mix. Spread out on rimmed baking sheet. Put apple slices, onion, and carrots in same bowl. Place on second baking sheet, roast both sheets for 35-40 minutes until soft. Heat coconut oil over medium heat in a large pot, add roasted ingredients, chicken broth, and the rest of the seasoning. Bring to a boil, reduce to low and simmer, covered for 20 minutes. Throw ingredients in a blender and blend until smooth. Serve warm.

Artichoke -artichoke -clove of garlic -slice of lemon -lemon juice -olive oil -pepper

Clean artichoke, slicing the stem, and one inch off the point. Put in a large pot with a couple inches of water, garlic, and lemon. Cover. Bring to boil, reduce heat to simmer. Cook for 25-45 minutes until outer leaves can be pulled off easily. In a small bowl, mix lemon juice, olive oil, pepper, and cooked garlic clove for dip.

Baked Salmon -32 oz piece of salmon -1 lemon, sliced thinly -1 tbsp capers -salt and pepper -fresh thyme -olive oil for drizzling

Top salmon with salt and pepper, lemon, and capers. Cook at 400 degrees F for 25 minutes.

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Vegetables Meat



1 orange

q Baby carrots

q 3 chicken breasts

q Hummus

q 3 lemons

q Celery

q 1 lb Ground beef

q Gluten free vinaigrette


1 lime

q Bacon/Turkey bacon

q Tamari

q Box of strawberries q Box of blueberries q Box of blackberries

q Three boxes of raspberries (or buy frozen bag) q 3 mangoes

q 4 avocados q Bag of lettuce q Bag of spinach q 1 bunch of kale q 2 tomatoes q 3 bell peppers

q Canned tuna q 7 eggs q Chicken Broth q Salmon

q Gluten free stir fry sauce q Coconut Oil q Olive oil q Salsa q Peanut Butter q Nuts of choice


1 peach

q Artichoke q Asparagus

q Pumpkin seeds


1 plum

q Head of broccoli

q Chili Powder

q 3 bananas

q 2 onions (yellow)

q Cinnamon


2 pears

q Garlic bulb

q Cumin


5 apples

q Rice

q Cut watermelon q Cut cantaloupe q Cut pineapple q Additional fruit of your

q Thyme q Large butternut squash q Sweet Potato


q Capers q Sundried tomatoes (optional)

preference for snacks

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